5 Rounds For time of:
10 Mid Hang Power Cleans, 135 lbs
15 Wall Ball Shots, 20 lbs
Post time to comments.
Accessory Work
Partner PNF Stretch
Thanks to Jeff, Jay, Keith W and everyone who came out for the Gymnastics Cert this weekend.
We'll post the whole photo set from the certification in about a week, stay tuned!
Hey Guys-
Would anyone be interested in being a member of the CFSBK affiliate team at the games? We need at least two men and two women, no more than six people total. Those of you who qualify to compete in the games can also be on the affiliate team, but obviously you’d probably want to save your energy.
Reply if you’re interested in potentially being on the team, and if there’s enough interest, we’ll see what we can do!
-Ian
Hey Ian thanks for bringing that up. It’s an idea we’ve been kicking around – there is certainly interest. I think we need to determine how we’d put together a team so let’s give it some thought.
we should probably wait to see who of us qualifies at the qualifier, then we can figure out who will be on the affiliate team.
If you don’t mind an old dude on the team,Iam in.
21:07first workout back after a legit bender.that was hard. thought I would puke a couple of times
mid-hang cleans @ 65lbswallball @ 10lbs 8fttime: 14:06
Still my forearms/grip that are the limiting factor. I think I got a reasonable kip today – it felt elastic and rhythmic, which was fun.
When it gets very hot, do we get to do that dodgeball game with water balloons? (assuming we help clean up or do it outside.)
Mid-hangs @ 95Wallball @ 20 (first three rounds or so at 10 feet and then it dropped to 8 feet)Time – 15:36Totally gassed and lower back still tweaked from poor form in last Thursdays deadlifts.Practiced kipping – 30 pullups felt good but can’t string together more than six before I start swinging too much.
cleans @11517:00
woo hoocrazy workout.
was concerned that the wallballs would fall apart but I was able to stay fairly consistent with the 10 foot target for sets of 5. good stuff. it’s nice to get stronger.
dodgeball with waterballoons, hooray.
btw, on the games: I will be there. if I can be a member of our affiliate team, that would be great, otherwise I will volunteer. In the latter case, you can also count me in on the beer.
first two rounds at 85lb last three at 80lb…
14 lb wall ball
14:26
85 was really heavy. Margie, thanks for dropping down the weight for me.
David McG… you rocked it tonight.
Mid-hang power cleans@ 65wall ball 14 lbs @ 10-feetit was an amazing work out. it made me hella sweatyand i finally did some strict pull/chin ups some were chest to bar im amazed at how much stronger i have gotten!!! xD
10:3972#14# WB, 8 foot target.
Should have used 75#
Excellent effort Nicole and Juliana.
Mid-hang Power cleans at 105. Wall ball with the 20 lb ball at a 10 foot target (hit it most of the time).
20:07. My grip was definitely what was holding me back on the cleans. Wall ball was just rough. Last set was basically singles.
Thank you Sameer for the encouragement. Awesome job David McG. Those last wall balls looked amazing.
My personal best sweat angel!
Josh – that’s fantastic! I didn’t realize those were your first ones – awesome job having your first one be chest to the bar! Congratulations.
11.58 as Rx’d.
Thanks Nicole and Malcolm, this was a fun WOD.The humidity was a nice reminder of what summer WOD’s are like.
Gabrus, way to push through man, nice work!
7:34 as Rx’d. i have a ‘bad’ habit of not releasing my grip on the cleans, which allows me to chain them, especially if they are mid-hang. Dan did a great job of pacing me.
9:45 scaled up to 155lb power cleans. Wall balls burnt out my quads, cleans weren’t to bad.
Hey-
So about the affiliate cup. Yes, Sameer, you’re right that we should wait to see who qualifies because that might affect who wants to be on it.
However, registration for the Affiliate Cup opens on June 1st, and will stay open till the 12th, or until all the spaces fill up. Since our regional qualifier isn’t until a week before that June 1st opening date, we can’t wait until then to at least see if there’s interest, basic logistics, etc.
So, if you’d be interested in being on the team, speak up- regardless of whether you are trying to qualify on your own or not. Especially if you’re a female, since we need at least two to have a team!
Also, I’m not trying to take this over, I was just talking with David about it earlier and he suggested I post something to see if there’s any interest or not! If someone else who comes around more frequently wants to be the “CFSBK Affiliate Cup Chair,” I’m all for that!
-I
Warm-up: x310 Squats, 5 MHPCs 95/115/115, Supine Scorpions
MHPC/WB WOD:12:24 as Rx’d
First two rounds unbroken, then slowed down a bit, especially on how long I took before pulling my first and second set of 5 cleans per round. Still nice to feel some intensity after being sick for so long.
Leo-It’s not a problem if you’ve got the Flexibility. I keep my hook grip when doing MHPC’s in a Metcon
Nicole-Thanks for Coaching out the second heat of 6pm’s class.
Great work Felix and Alec!!
Mid-Hang Power Cleans/Wall Ball WOD: 11:46 as Rx’d
Warmup:5 x 1.5 pood pushups5 x 2.0 pood pushups5 x 2.5 pood pushups5 x 3.0 pood pushupsDot Drills x 55 sequential sprints with elastic band10 sequential sprints with elastic band – minimal rest between attempts.
WOD: Harder than expected, grip failed me, had to single some of the power-cleans out, which killed my legs for the wallball.
Post WOD work:Another 5 sequential sprints. Less than 2 seconds between runs.
Props to Leo for a killer time, and for keeping the count.
David and Gabrus — awesome effort tonight!
Nicole you did amazing!
Margie, your handstand was spectacular! Muscle up work wasn’t too shabby either…
11:5472lbs, 14lb wall ball.I must have burned out on the 1st round because I it was so heavy by round 2 I had to drop back to 62lb for rounds 3-5. I was fighting off pukie for a good long while after this one – anyone understand the physiological reason that happens?
Aha good point Ian. I am pretty sure that we will have enough people for a team, based on discussions people have had. Can we register an affiliate team before we know who is on the affiliate team?
did this wod this morning (tuesday) with a lovely group of ladies!
85#,14#13:20
the wall ball was deceptively tough
also, ran about 1.75 miles before class. it feels good to be up and out by 6:30 AM!
This link seems to have the most info on the Affiliate Cup:
http://games2009.crossfit.com/affiliatecup/the-crossfit-games-2009-affiliate-cup-challenge.html
No specifics as to whether or not we need the names in order to register.
Sorry – posted too soon!
Even if we don’t have to have the names…seems like we should get a potential group ready and then make a final decision post-qualifiers.
Bethany,
I recall reading an article that addressed this item. It explained that blood pH was affected by intense training. The body responds as those you’ve been poisoned and begins the pukie response.
Can’t find the exact article, but this site had some other thoughts on the matter:
http://www.stumptuous.com/effluvia
i would totally be interested in being on the affiliate team.
Fun women’s group Tues morning, with Sal doing his own posterior-chain death madness off to the side.
5 rounds:10 deadlifts 125# (pregnancy sub for MHPC)15 wallballs 14# 8′ target11:36
Played a little capoeira in the park after. A very little.
Mid Hang pc’s- 1st round 95 lbs, after that, 75lbs. my form really sucks. 14lbs. Wall Balltime=14:10The heat really wrecks me.The good news is my shoulder’s almost back.I hate to bring this up, Ian, and it doesn’t affect most of the CFSB members, but what Crossfit really needs is a Filth Fifty competition, for the over 50 crowd. Spoke to David about this, but he has a lot on his plate. How ’bout it, Jacinto?
Filthy 50, dirty 30, I’m down for whatever.
17:59 @ a wimpy 42lbs. I really need to work on my stamina and how do I do that? Take more classes. I know.
Liane, you’re hilarious… “How do you get better at CrossFit? Do more CrossFit!”